The Cooking Cardiologist loves autumn with the changing of the colors, a chill in the air and the wonderful assortment of vegetables…squash, root vegetables and the spices of cinnamon and nutmeg. This soup base combines the warmth of squash with the sweetness of apples. For a smoother soup, after it is processed, the ingredients can be placed through a sieve, but I prefer all of the stock and fiber in the soup. Enjoy!
2 cups acorn squash, baked and cooled
2 tablespoons frozen apple juice concentrate
1 medium onion, chopped
2 carrots, diced
1 medium potato, diced
2 apples, peeled, cored and diced
3 ½ cups water
1 ½ cups fat free evaporated milk or So Delicious coconut milk
1/8 tablespoon cinnamon
Salt and pepper to taste
Sauté onion in apple juice until translucent, add carrots, potato, apples and water. Bring to a boil, reduce heat and simmer for 20 minutes or until vegetables are tender. Place cooled squash, vegetables along with stock from vegetables in a food processor in several batches. Process each batch to a smooth consistency. Place processed vegetables in a saucepan, add soy milk, stir and heat on low until thoroughly heated. Add cinnamon, salt and pepper to taste.
Nutritional analysis: Calories 80, Fat 0, Cholesterol 0, Carbohydrates 16.5, Protein 2.8, Sodium 100 mg.